Single Leg Lifts
BWBodyweightUnilateralStretch
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Single Leg Lifts is a bodyweight, unilateral exercise that involves lying on your back, lifting one straight leg upward to stretch and activate the glutes and posterior thighs (hamstrings), then lowering it with control. Its primary purpose is to improve hip mobility, strengthen the posterior chain, and enhance single-leg stability through a deep stretch. Beginners, runners, and those rehabbing hip or glute imbalances benefit most, as it corrects asymmetries without equipment.
How to Perform Single Leg Lifts
- 1Lie face down on a mat with your legs extended straight behind you, arms extended forward or at your sides for stability.
- 2Engage your core and glutes, keeping your hips pressed firmly into the mat to avoid arching your lower back.
- 3Bend your right knee to about 90 degrees, keeping your left leg straight and relaxed.
- 4Inhale to prepare, then exhale as you slowly lift your right thigh off the ground, squeezing your glutes and hamstrings while keeping your knee bent.
- 5Hold the lift for 1-2 seconds at the top, feeling the stretch in your glutes and posterior thigh.
- 6Inhale as you slowly lower your right thigh back to the starting position with control.
- 7Perform 8-12 reps on the right leg, then switch to the left leg and repeat.
- 8Key form tips: Keep your pelvis stable and grounded—avoid rocking hips or lifting your torso. Move slowly to maximize the stretch; don't use momentum. If you feel lower back strain, reduce the lift height.
